The Top 5 New Year’s Resolutions


The Top 5 New Year’s Resolutions 

  • Lose Weight
  • Getting Organized
  • Spend Less
  • Save More
  • Enjoy Life to the Fullest
  • Staying Fit and Healthy

ReavesChiroScaleSound Familiar?

Tell me something. Where are you in your process in relation to your resolutions? Are you having success and feeling motivated? If you are YAY!! Keep up the great work! If not keep reading…..

Statics show us that only 8% of people actually achieve their resolutions. Consistency, accountability and a clarity are crucial for success. If you feel as though you are falling off the wagon already or don’t even know where to start, I would love to help set goals, make a plan, hold you accountable..TOGETHER! So what are you waiting for? Take back control of your well being-  Schedule your visit today!

Healthy Eats

In an effort to pack in nutritious but comforting meals into January I’m including this delicious bake below!

Quinoa and Winter Squash Bake

Serves 8

1 1/2 pounds butternut or other winter squash
2 tablespoons olive oil, divided, plus more for greasing dish and brushing on top
Kosher salt + Freshly ground black pepper
3 tablespoons ground flax seeds
1/2 cup + 1 tablespoon water
1 yellow onion, chopped
2 cloves garlic, minced
1 teaspoon finely chopped fresh marjoram
1 teaspoon finely chopped fresh rosemary
1 teaspoon finely chopped fresh sage
1 teaspoon finely chopped fresh thyme
1/2 teaspoon paprika
1/8 teaspoon ground nutmeg
2 cups cooked quinoa (cook in vegetable broth for best flavor)
1/4 cup toasted pumpkin seeds
3 tablespoons dried currants or chopped dried cranberries
Preheat oven to 375°F. Peel and cut the squash into 1/2-inch cubes. Toss with 1 tablespoon of olive oil, season with salt and pepper, and spread in a single layer on a baking sheet. Roast until tender, about 30 minutes, turning halfway through. Remove from the oven and lower the oven temperature to 350°F.

Combine the flax and water in a medium bowl and stir with a fork until thickened. Mash half of the squash using a fork or food processor. Add the mashed squash to the flax and stir with a fork until well-combined. Set aside.

Heat 1 tablespoon of olive oil in a skillet over medium heat. Add the onion, garlic, and herbs and cook, stirring occasionally, until the onion is soft and translucent. Transfer to a large bowl.

Add the quinoa and mashed squash-flax mixture to the bowl along with the paprika, nutmeg, 2 teaspoons of kosher salt, and a few cracks of black pepper. Stir until well combined. Add the remaining cubed squash, pumpkin seeds, and currants, and stir until combined. Taste and adjust seasonings, if desired.

Transfer the mixture to a greased 9-inch pie plate or a similar-sized oven-proof dish. Press it down firmly and evenly and brush a little olive oil on top. Bake until set and edges are browned, about 40 minutes.

Slice and serve warm or at room temperature. Leftovers will keep, covered and refrigerated, for up to a week.

Recipe Credit: The Kitchn

As you can see, many of these are about health, wellness and overall quality of life. We aim to wipe the indulgences of the holidays in hope to start fresh and new with vigor and excitement. What ends up happening is lack of plan on how to keep oneself on track.

Give the Gift of You…


Give the Gift of You…

‘Tis the season for giving! By now most of us have done our running around and are tieing up loose ends just before the big day. All the gifts are wrapped and ready for friends and family and we are looking forward to the celebrations!

It’s time to give the most important gift of all, are you ready?

This holiday go beyond the wrapped gifts, the perfect outfit and tasty tidbits and give the best gift of all… the gift of being present, the gift of yourself. Turn off the phone, and the social channels and sit and listen to the sounds around you; absorb all the laughter, love and peace the holidays have to offer.

I wish everyone the best of the season and into the New Year. May 2016 be a year of continue growth, whether it be with your health, success, or overall happiness. Cheers!

Happy Holidays!
Dr. Joanna Reaves


Show yourself a little Gratitude…


Show yourself a little Gratitude…

Everyday we wake up. Go to work. Eat food. Enjoy time with friends and family. Work through the routine we call life. Go to bed. Repeat. We establish this flow and move through the days without really thinking twice about it; Not putting thought into how we are physically and mentally accomplishing this routine.

To work through the day to day, our physical body commutes us to work. Our brain allows us to utilize our intelligence so that  we can get it all accomplished. Be grateful for this. Take care of yourself. Express gratittude  by taking the time to nourish your body with exercise and by eating well. Surround yourself with positivity to feed your heart and soul with happiness.

The end of the year is approaching and the holidays tend to be quite busy for most. Taking time for yourself gets further and further down the list. The best way to be there for everyone else, is to be there for yourself first and foremost. Try setting an hour out for yourself, a few times a week and fill them with a yoga class, massage, acupuncture and chiropractic care.

The end of year is also the perfect time, to use FSA funds. Be sure to schedule your visits in December, a benefit not only for your health but for your wallet as well! Schedule your visit today!

Here’s to a Happy Thanksgiving to all, filled with lots of love and gratitude!

Dr. Joanna Reaves

ReavesChiroBaconWrappedDatesBacon Wrapped Dates with Goat Cheese


8 slices bacon  (thin bacon works better)
16 dates
4 ounces goat cheese


Preheat the oven to 350 degrees Fahrenheit.

Slice the dates lengthwise on one side to create an opening. Remove the pit.

Using a spoon, stuff a small amount of goat cheese into the cavity of each date and press the sides together to close.

Cut the bacon slices in half. Wrap each date with a slice of bacon and secure with a toothpick.

Arrange evenly on a baking sheet with raised edges (otherwise grease will get everywhere) and bake for 10 minutes. Remove the dates and use the toothpick to turn each one so it’s laying on its side.

Bake for another 5-8 minutes, until browned to your liking, and turn the dates to the other side and repeat.

Remove from the oven, place on a paper towel lined plate, and let stand for 5 minutes before serving.


For crispier, browned bacon, set the oven temperature at 375.

For crispier bacon, bake longer.

Keep leftovers in the fridge.

Recipe + Photo Credit: Pinch of Yum


Summer Fun – Maintenance Required


Summer Fun – Maintenance Required

So here we are July! Many of us have been quite busy traveling, sports teams, race training and just plain getting out into the sun! I love to hear when patients are being active and really jumping into summer fun! Work life balance is important part of an overall happy life. One of the keys to balancing your work and play is ensuring your body is performing at its best.

We all are pretty familiar with the effect sports and outdoor activities can have on our bodies. But we tend to dismiss the effects of work life can have as well.

Repetitive Strain Injury (RSI) which is repetitive motion such as computers, machinery, mobile devices or any other equipment that is used on regular basis which cause pain in the neck, hands, shoulders, back and even eyes.

The primary symptoms of RSI is pain in the fingers, palm wrists, forearms, shoulders, and/or neck. Qualities of the pain may include the following:

  • aching or shooting pains
  • burning sensation
  • localized (in a specific spot) or diffuse (such as the whole forearm)
  • pain increases with activity
  • with prolonged use pain can steadily worsen over time

Suffering from any of these symptoms doesn’t have be. Schedule an appointment for chiropractic care TODAY! 
The sooner you do, the sooner you’ll feel better again to continue with your summer fun!

ReavesChiroGrilledVeggieRecipe for Healthy Eating

Grilled Vegetable Salad with Feta and Mint

1 red bell pepper cored and cut into 4 pieces
1 eggplant (about 1 pound), cut across into 1/4-inch rounds
1 medium onion, cut into 1/4-inch slices
2 medium zucchini (about 8 ounces each), cut lengthwise into 1/4-inch slices
Olive oil cooking spray
5 tablespoons extra-virgin olive oil
2 tablespoons red wine vinegar
1/2 teaspoon dried oregano
Salt and freshly ground black pepper
1 cup grape tomatoes, halved
1/4 cup chopped fresh mint
1/2 cup crumbled feta cheese

Arrange the vegetables in a single layer on a tray or work surface. Lightly spray both sides with olive oil cooking spray. Preheat a grill or grill pan over a medium-high heat. Grill the vegetables in batches until both sides are nicely charred and the vegetables are just tender, about 10 minutes for the pepper, about 8 minutes for the eggplant and onion, and about 6 minutes for the zucchini. When the vegetables are cool enough to handle, cut into 1/2-inch pieces and transfer to a large bowl.

In a small bowl, whisk together the olive oil, vinegar and oregano. Pour over the vegetables and toss. Season, to taste, with salt and pepper. Gently stir in the tomatoes and mint. Divide the salad between 4 plates and sprinkle with the feta.

Recipe Source: Ellie Krieger

Spring into Wellness Chicago Friends!


Spring into Wellness

Aaaah SPRING! The change of season is finally here and April has already delivered on its promise…lots of crazy weather! The transition in the air, evokes flurry of activity; temps are all over the place, rain storms one day, glorious, fresh air and lots of sunshine on another. Just like the atmosphere and temps our bodies and minds get swept up in the world wind of transition.

I’ve recently began to notice an influx of patients with a common theme to their ailments. It seems with the warmer temps everyone in coming out of winter hibernation, out of sedentary life, which has led to injuries. I love learning about the various activities that everyone is taking on. Adding a few of these tips will help to ensure a smooth transition and a healthy way of life to last well into summer and beyond!

1. GET MOVING Go ahead and get outdoors! A daily 20 minute walk can help increase your stamina and can help make the transition into running a whole lot easier.
2. Revamp Your Diet with Fresh Fruits and Veggies Take advantage of the variety of vegetables available during spring. A healthy diet includes adding vegetables and fruit every day. Vegetables like broccoli, green beans, leafy greens, zucchini, cauliflower, cabbage, carrots, and tomatoes are low in calories and high in fiber, vitamins, and minerals. Try to eat about 3 to 5 servings every day. Check out this yummy recipe for Lemon-Mint Snap Peas & Lima Beans below!
3. Drink More Water This goes without saying but make sure with your new fitness routines you are properly hydrating your body. Drink plenty of water before going outside and have plenty on-hand to stay hydrated.
4. Check In for a Check Up Before starting any new physical activity check in with your doctor for a head-to-toe wellness check.
5.  Maintain regular Chiropractic Adjustments Prevention is the key to optimal health.  Be sure to schedule a visit ensure proper alignment and prevent injuries, and unnecessary  aches and pains from flaring up.

ReavesChiroLimaBeansRecipe for Healthy Eating

Lemon-Mint Snap Peas & Lima Beans


  • 1 small shallot, minced
  • 2 tablespoons extra-virgin olive oil
  • 2 tablespoons lemon juice
  • 2 tablespoons chopped fresh mint
  • 1 teaspoon Dijon mustard
  • 1 teaspoon sugar
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 1 pound sugar snap peas, trimmed
  • 10 ounces frozen baby lima beans, thawed
Whisk shallot, oil, lemon juice, mint, mustard, sugar, salt and pepper in a large bowl.
Bring 2 inches of water to a boil in a medium saucepan fitted with a steamer basket. Steam snap peas and lima beans until the snap peas are tender-crisp and the lima beans are heated through, 5 to 7 minutes. Toss with the vinaigrette.

Recipe Source: Eating Well


Taking Care of Yourself & Each Other in River North


Taking Care of Yourself & Each Other

Chances are you’ve had a buddy cancel plans because of sickness; colds, flus, and even the dreaded headache. Once or twice makes sense, it is the season for such maladies. When it starts to be repetitive, you begin to wonder, perhaps there is something else going on.

“According to the Journal of the American Medical Association, Americans on average lose 3.5 hours per week of productivity at work due to headaches.”

There are a variety of reasons why you may be suffering from headaches. From sinus to dehydration, find out what may be causing you, or your pal, pain.

ReavesChiroSelfCareSinus Inflammation
Inflammation can come from a variety of factors such as your diet, inflammatory foods, allergens and toxins in the air, or worst case scenario from structural deformities. To help clear the inflammation, limit wheat, dairy and sugar intake and keep hydrated. Opening up the sinus canal through chiropractic care allows the inflammation to drain which decreases headaches.

Decreased Blood Flow

One of the main causes of headaches is from a decrease of blood flow and nervous supply to the brain. Chiropractic adjustments free up this restriction of flow which in return allows the brain to function normally and reduces headaches.

Dehydration and Hunger
Another cause of headaches is dehydration and hunger. Making sure to drink the recommended amount of water daily which is half your body weight in ounces (ex: weight 100 lbs, drink 50 oz). Also, make sure to eat 3 balanced meals and 2 snacks throughout the day.

Headaches can ruin your day and decrease your concentration and focus at work, keep you in on the couch on a Friday night, or even keep you from spending time with your loved ones. If you know a friend, signification other, coworker or someone you care about is suffering from headaches and drowning in ibuprofen, help them to get their life back and tackle the headaches from the root cause and refer them in. Schedule an Appointment

ReavesChiroStuffedChickenRecipe for Healthy Eating
Why not stay in this Valentine’s Day and cook up something Elegant AND Healthy for the one you

Grilled Sun-Dried Tomato & Basil Stuffed ChickenIngredients
2 oz Sun-dried tomatoes
1/2 c Reduced-sodium chicken broth
20 oz Skinless boneless chicken
8 lg Basil leaves
Salt and pepper
2 tb Balsamic vinegar
1 tb Extra Virgin Olive Oil
1 Garlic minced
1/8 ts Red pepper flakes crushed

In a small saucepan on the stovetop, or in a microwave oven, bring the  tomatoes and broth just to a boil. Let stand about 15 minutes, until the  tomatoes are softened. Remove the tomatoes and reserve any remaining broth.

Cut the tomatoes in half.  Use a small sharp knife to cut as large a pocket as possible in each  chicken breast, taking care not to cut all the way through. Divide the  rehydrated tomatoes and the basil among the chicken, stuffing them into the pockets. Sprinkle the chicken lightly with salt and pepper.

In a shallow dish just large enough to hold the chicken, combine the  reserved broth, vinegar, oil, garlic, and red pepper. Let stand 30 minutes  at room temperature or up to 2 hours in the refrigerator. Drain and discard  the marinade.

Prepare a medium-hot fire. Lightly oil the grill or coat with a non-stick  vegetable spray. Grill the chicken, turning once with a spatula, 8 to 10  minutes, until the meat is white throughout.    Serve warm or at room temperature, cut into crosswise sections and fanned  out if desired. 249 cals, 5.8 g fat (21.7% cff)

Recipe Credit: BigOven


Thankful, Mindful and Stress-free in Chicago…


Thankful, Mindful and Stress-free

ReavesChiroThanksgivingWow, I can’t believe it’s Thanksgiving next week!
I have so much to be thankful for including my strong support system of friends and family, my health and wellness, and most of for all my patients, their continued support and confidence in me is truly a blessing!With the holiday season just about here, we are all ready to fill our plates and calendars with lots of great memories, delicious foods and fun activities! This is the season in which we tend to over-extend ourselves causing unwanted or unneeded stress on our minds and bodies.The practice of mindfulness can bring many benefits to your emotional and physical health. Mindfulness is a great tool for stress management and overall wellness because it can be used any time and can quickly bring lasting results. Practicing a few mindfulness exercise, such as meditation, deep breathing, and even listening to music can help can help ward off some of the stress that may some times accompany the season.Another way help manage stress, as well as the aches and pains associated with it, is to schedule regular Chiropractic visits. Adjustments in conjunction with acupuncture, massage, supplements and mindfulness practice can make a significant difference in your day to day stress levels and make for a safe and happy holiday season!


ReavesChiroChickenTortillaSoupRecipe for Healthy Eating
CROCK POT CHICKEN TORTILLA SOUPCome home to a healthy, warm meal!  


4 uncooked boneless, skinless chicken breasts
1 15 oz. can crushed tomatoes, un-drained
1 10 oz. can red enchilada sauce
1 15 oz. can black beans, drained & rinsed
1 medium onion, chopped
1 (4 oz.) can chopped green chile peppers
2 cloves garlic, minced
1 package frozen corn (about 14 oz.)
2 (14.5 ounce) cans chicken broth
1 tsp. cumin
1 tsp. chili powder
1 tsp. salt
1/4 tsp. pepper
1 bay leaf corn tortillas
Cooking spray


1. ‪Place chicken, tomatoes, enchilada sauce, black beans, onion, green chiles, corn and garlic into your crock pot. Pour in chicken broth, and season with cumin, chili powder, salt, pepper, and bay leaf. Cover, and cook on Low setting for 6 to 8 hours or on High setting for 3 to 4 hours.
2. ‪When fully cooked pull chicken out and shred. Place back inside crockpot.
3. ‪Preheat oven to 400 degrees. Lightly spray both sides of tortillas with cooking spray. Cut tortillas into strips using a pizza cutter, then spread on a baking sheet. Sprinkle some Lawry’s seasoning salt or just plain salt and pepper if desired.
4. ‪Bake in preheated oven until crisp, about 10 to 15 minutes.

To serve soup, top with cheese, avocado, green onions or any other add-in you like and then sprinkle tortilla strips.

Recipe Credit: Yummy Healthy Easy


The Season of Harvest


The Season of Harvest

ReavesChiroMasonjarThe Season of the Harvest, known in Egyptian as Shemu, was the third and final season of the Egyptian Calendar. The word Shemu literally translates as “low-water”, during this season, the crops of the grain harvest were collected.

For us too, it is a time to organize and prepare for the winter months ahead. Cleansing gives us a clean slate on where to begin it is also is a great time to harvest one’s spirit and energy, and to be more focused.
Take sometime to transition your body and mind into the change of season. Doing a proper cleanse starts with small steps…
  • Choosing a cleanse that is right for you to get a jump start.
  • Organizing your meals on Sundays for the week.
  • Tying in other physical cleansing techniques such as chiropractic adjustments, massage, epsom salt baths, and yoga.
The most important part of a cleanse is what happens after. Taking some of these small changes and adapting them into a lifestyle are key. With time and persistence, there will be noticeable changes in your appearance, diet and activity level which will lead to overall feeling physically and mentally energetic and happy throughout the coming winter season.

Be sure to schedule your wellness appointments TODAY and find the best cleanse for you.

ReavesChiroPackPLAN, PACK and get on TRACK!

There are so many things you can make quickly that will help to ensure your meals are fast and ready to go!  If you spend a couple hours at the beginning of your week you can get breakfast for the week taken care of, lunches out of the way, and have rice/whole grains and chicken/salmon, vegetables ready to add to any meal!

Here are some quick items that make planning easy…

  • Hard-boil some eggs for breakfast, snack, or to use in egg salad sandwiches.
  • Grill or broil chicken or salmon along with vegetables and use throughout the week for wraps, salads, or omelets.
  • Mason Jar Salads are all the rage right now and rightfully so! They are a great way to get a healthy lunch that is ready to go and is packed up for the week.
  • Cook a box of brown rice or quinoa, they keep well in fridge and are great sides for dinner or to add to salads.
  • Mixed up cooked quinoa for breakfast. Just warm up with your choice of milk, honey, nuts and fruit and you have a healthful filling breakfast!
  • Make a large pot of chili or a even better a hearty vegetable, lentil soup, portion out and freeze for the following week.

A Quick Cleanse.


With Labor Day behind us, and the kids back in school, most of us have started saying “so long” to summer. The start of a new season brings new sports teams to follow and foods to savor.  The changing scenery, brings new routines and schedules to dive back into.

A great way to jump back in is with a quick cleanse.
A three-day cleanse is simple way to get back on track.Perhaps you’re really feeling the effects of a wild summer and a longer cleanse is in order to start feeling like your old self again!

Let’s face it, sometimes it is just a lot easier to have a little motivational push!  Renata Petecka is just that push. She is a certified nutrition and health coach with over 9 years of experience working with many individuals on finding what works the best for YOUR lifestyle. She encourages clients to review eating habits and overall health goals. Providing recipes and ongoing support through emails, website updates and blog posts.
Sign up for Renata’s FREE “How To Get Slim And Healthy For Life Three Video Series with a Fabulous Bonus Cooking Session at and get inspired!

ReavesChiroTomatoTilapia in Garlic & Tomato Sauce

This is one of my favorite go-to recipes! Soooo easy to make and I cut out the butter saving myself the extra calories.

5 cloves Garlic crushed
1 cup tomatoes seeded and diced
1 tablespoon butter unsalted melted
0.5 cup white wine
2 tilapia fillets
1 tablespoon spoon olive oil
salt and pepper to taste

Preheat the iron skillet with the oil.

2. Roast the garlic and tomatoes. Stir in the butter and white wine and season with salt and pepper.

3. Place the fish fillets in the iron skillet.

4. Cook fish for until about halfway done. Pour the tomato sauce over it and let the wine evaporate.
Complete cooking until fish flakes easily with a fork.

Recipe credit: Big Oven